Monday Afternoon, February 3, 2020- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 150 is 100 drill/swim by 25's, 50 kick on back
1:00 rest

4 x 50 choice drill/swim @ 1:00
4 x 50 kick @ 1:00 (4 FAST UDK, then build to FAST back turn/bo, then bkob)
Check HR, then...

3 x 100 @ 1:40- 50 drill, 25 kick FAST UDK to 1/2 way, 25 drill
4 x 25 swim at 200 setup @ :35
2 x 100 @ 1:40- as above
9 x 25 swim in sets of 3:
1- 200 setup @ :35
2- 15 FAST/10 drill @ :35
3- all FAST @ :20
(in 2nd set, go 3 @ :40, 3 @ :35, 3 @ :30)
1:00 rest between sets, check HR

All 75's @ 1:40...
2 sets of:
1 x 75 kick FAST/1 x 75 easy kick-drill-kick
2 x 75 kick FAST/1 x 75 easy k-dr-k
3 x 75 kick FAST/1 x 75 easy k-dr-k
2 x 75 kick FAST/1 x 75 easy k-dr-k
1 x 75 kick FAST/1 x 175 easy 25k, 100 sw
1:00 rest
1st set with boards, 2nd set on back

Finish up with 3 sets of:
3 x 250 desc @ 3:20
1 x 150 FAST for time @ 2:30
No extra rest between sets, check HR after each 150.
1 round pull with shnorkel & choice equip
1 round swim with shnorkel
1 round choice (swim or pull)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!